CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
1. Front Squat
3×3 – 80%
3×1 – 85%
2. Conditioning
AMRAP 15:
4 Bar Muscle-Ups or 8 CTB
8 Front Squats (135-155/95-105)
12 Burpee Box Jump Overs (24/20)
CrossFit Dragon Fire – CrossFit
Metcon (Weight)
1. Power Clean + Push Jerk
On the Minute x 10:
1 Power Clean + 1 Push Jerk
you can climb and post highest weight
2- Gwen – see below
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
CrossFit Dragon Fire – CrossFit
2k Row (Time)
Max Effort 2k Row
try and pr!
Metcon (Time)
For time
15-12-9-6-3
HSPU
TTB
CrossFit Dragon Fire – CrossFit
Metcon (Time)
On the Minute x 10
Odd – Ring Muscle-ups or bar mu’s or 1-3 singles
Even –25- 40 Double Unders
2. Conditioning
3 Rounds:
10 Power Snatches (95-115/65-80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
3. Back Squat
5 Reps @ 70%
5 Reps @ 73%
4 Reps @ 76%
4 Reps @ 79%
3 Reps @ 82%
3 Reps @ 82%
CrossFit Dragon Fire – CrossFit
Metcon (Time)
Do this warmup instead of normal warm up today
Warm-up
3 Steady Rounds:
Run 200m
15 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Ring Dips
2. Oly
Push Press
4×2 @ 80-90%
3. Met-Con
For Time:
100/80 Calorie Row
30 dball over shoulder 100-150/80-100lbs
4. Interval 3 rounds rest 2 mins between rds
15 Thrusters 75/55lbs
8 CTB pull ups
Rest 2:00
CrossFit Dragon Fire – CrossFit
Metcon (Time)
30 pull-ups
50 situps
30 Hang Power Cleans (95/65)
50 walking lunges (R+L=2)
30 Kettlebell Swings (53/35)
50 double unders
30 cal row
50m bear crawl
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Reps)
1. Conditioning
AMRAP 13:
1. amrap 13 (yeah this was an open wod)
55 Barbell-Facing Burpees
55 Chest to Bar Pull-Ups
55 Calorie Row
55 Handstand Push-ups
2. Power Snatch
Running Clock:
0-3 – Heavy Triple: High Hang Power Snatch (pockets)
3-6 – Heavy Double: Hang Power Snatch (knee)
6-9 – Heavy Single: Power Snatch (floor)
3. Midline
Not For Time:
10 Strict Toes to Bar
15 GHD Sit-Ups or 20 v-ups
60 Abmat Sit-Ups
CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Barbell Cycling
For Time:
21 Push Presses 95/65
21 Front Squats
21 Hang Power Cleans
Rest 2:00
15 Push Presses 105/75
15 Front Squats
15 Hang Power Cleans
Rest 2:00
9 Push Presses 115/85
9 Front Squats
9 Hang Power Cleans
Rest 2:00
6 Push Presses 135/95
6 Front Squats
6 Hang Power Cleans
*score is total time minus 6 mins
2. Conditioning
AMRAP 12:
3 Burpee Box Jump Overs (24/20)
3 Calorie Row
6 Burpee Box Jump Overs (24/20)
6 Calorie Row
9 Burpee Box Jump Overs (24/20)
9 Calorie Row
* put score in notes
Climb by 3 each round.
CrossFit Dragon Fire – CrossFit
Metcon (Time)
HSPU work- 5 sets of 4 or 20 broken up as needed
5 Rounds, On the 4:00 rest remaining
12 Toes to Bar
15 Deadlifts (185/135)
12/9 Calorie Assault Bike
*if you do not make it in the 4 mins then just continue to do the 5 rounds with all the reps
Midline
4 rnds Not for time for technique
L-Sit- 15 secs accumulated
5-8 GHD Sit-Ups or 10 abmat situps
30 secs of flutter kicks
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
Mu practice- about 10-15 or transitions
Overhead Squat
5×3
Snatch
7 Sets (Building to a Heavy):
Power Snatch +
Low Hang Squat Snatch +
Overhead Squat
then
Heavy Single Snatch
3×1 (Between 85-92%)
Conditioning
AMRAP 15:
40 Double Unders
30/21 Calorie Row
15 Overhead Squats (95-115/65-80)